guthealth

Let's Talk About Fiber!

Why is it that some people are more susceptible to infections or “food poisoning” than others?


A new study says it comes down to the gut microbiome—and how much fiber we eat!


This study is especially fascinating because it flips some old beliefs on their head.


Here’s what’s new:


1️⃣ Eating more fiber is probably more effective than taking probiotics.

Researchers found that the key to protecting against harmful bacteria like E.coli is eating more fiber to feed good bacteria. This boosts the production of short-chain fatty acids (SCFAs), which create a healthier gut environment.


2️⃣ Trying to “starve out” harmful bacteria may be an outdated approach.

It used to be thought that good bacteria could crowd out harmful bugs by competing for nutrients. But this study found that’s not the case. The real solution is promoting SCFAs, which make the gut less hospitable to harmful microbes.


It’s tempting to think a pill (even a probiotic) is always the answer, but most of the time, it comes back to the basics.


Eating fiber-rich foods creates a healthy gut that is less susceptible to infections.


Want some simple ways to boost your fiber intake?


🥦 Add veggies to every meal.

🍓 Snack on fruits like berries.

🍞 Choose whole grains over refined ones.


What’s your favorite high-fiber food? Let us know in the comments 😋

Surprising Benefit from Elderberry!

🔥 Looking for natural boosts for your metabolism?


We usually think about elderberry 🫐 for immune support during the cold and flu season, but a new study shows it may also benefit metabolic health.


After drinking 12 ounces of elderberry juice daily for a week, participants experienced:


1️⃣ Improved gut health

Elderberry juice increased beneficial gut bacteria and decreased harmful ones. A healthy gut microbiome is closely linked to better metabolic health.


2️⃣ Better blood sugar control:

Participants had a 24% decrease in blood glucose levels and a 9% decrease in insulin levels, showing improved sugar metabolism.


3️⃣ Enhanced fat burning:

Elderberry juice improved the body’s ability to oxidize fat, especially after carb-heavy meals and during exercise.


What makes elderberries so great?


Anthocyanins ✨


Anthocyanins are phytonutrients (plant compounds) with powerful antioxidant and health-promoting properties, and elderberries contain them in much higher concentrations than most other berries.


It’s all about nutrient density.


As with all supplements, it’s essential to consult a practitioner who can evaluate your unique situation. Even natural options like elderberry juice may not be right for everyone.


👉🏽 Looking for tailored support for metabolic health?


We specialize in personalized care, helping you understand what works for your unique body and goals.


Get started with your personalized health plan by scheduling your first visit today! 💜

New Way to Understand the Gut Microbiome 🦠

New research on the gut microbiome 🦠

If you’re interested in a root-cause approach to health, we’re inevitably going to have to talk about the gut microbiome!

Now researchers at Rutgers University have given us a new way to talk about this.

They call it the “Core Microbiome”—the crucial group of microbes that play a role in digestion, immune function, and even mental health.

Using advanced A.I., the researchers determined that the Core Microbiome consists of:

1️⃣ The Foundation Guild

Helpful bacteria that break down dietary fibers to produce short-chain fatty acids (SCFAs) and keep harmful bacteria in check.

2️⃣ The Pathobiont Guild

Needed in small amounts to “educate” the immune system, these microbes can drive disease if they become dominant.

This doesn’t change our root-cause approach to care, where gut health is always part of the conversation, but it does give us a new and creative way to describe it!

What do you think?

Does it help to think of the “Core Microbiome” as two guilds working together? 😊

REFERENCE:
Wu G, Xu T, Zhao N, et al. A core microbiome signature as an indicator of health. Cell. Published online October 7, 2024. [link]

Youthful Skin from the Inside Out

This is not an overnight quick fix, but nutrition can have a huge impact on how your skin ages!


First the must-have foundations:

✔️ Water (to hydrate the skin)

✔️ Protein (as a building block for collagen & elastin)

✔️ Fruits & Veg (for antioxidants to block free radical damage)

✔️ Healthy Fats (to keep inflammation in check)


Then the targeted nutrient supplements:

✔️ Collagen (supports skin firmness and elasticity)

✔️ Antioxidants like curcumin, pomegranate, and green tea (support antioxidant defenses)

✔️ Omega-3s (support healthy inflammation & defenses against sun damage)


Here’s the thing:


If you jump to the supplements without first having the foundations of a skin-healthy diet in place, you won’t get the results you deserve.


If you want to dial in a plan to support your unique skin health and maintain youthful skin—given your biochemistry, goals, and vulnerabilities—our functional approach is for you.


🥾 Take the first step through the link in our bio.

REFERENCES:

-Cho S. The Role of Functional Foods in Cutaneous Anti-aging. J Lifestyle Med. 2014;4(1):8-16. [link]

-de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021;60(12):1449-1461. [link]
-Michalak M. Plant-Derived Antioxidants: Significance in Skin Health and the Ageing Process. Int J Mol Sci. 2022;23(2):585. [link]

#elementsnatmed #skincare #skinhealth #rootcause #rootcausehealing #guthealth #naturalmedicine #naturopath #naturopathic #functionalmedicine #functionalmedicinetesting #holistic #holistichealing

Happy National Cookie Day! 🍪

Here’s a new cookie recipe to try!

Miso Tahini Cookies

INGREDIENTS

2 Tbsp ground flax

5 Tbsp water

1 ¼ cups almond flour

1 cup sugar

1 tsp baking powder

¼ cup sesame seeds

1 cup tahini

2 tsp brown miso paste

¾ cup chocolate chips

flakey sea salt optional but encouraged

INSTRUCTIONS:

1. Preheat oven to 350 °F and line a baking sheet with parchment paper.

2. Make your flax egg by combining water and ground flax in a small bowl. Set aside.

3. Combine almond flour, sugar, baking powder, and sesame seeds in a large bowl.

4. Add the miso, tahini and flax egg. Mix well to combine all ingredients. It takes some time to ensure all the tahini is combined throughout the dry ingredients. If your tahini is more solid than liquid you might need to use your fingers to get it well incorporated.

5. Add the chocolate chips and combine well.

6. Measure out 1 Tbsp of dough, roll it into a ball and place on the baking sheet. Flatten slightly with your palm. 7. Sprinkle a small amount of flakey salt on top. Repeat with all cookies.

8. Bake for 10-12 minutes or until golden brown on the bottom and edges. Transfer to a wire rack to cool.

9. Enjoy!


Recipe from Harvest Table Nutrition